Comparing Nutrients in 500 calories Cooked Frozen Carrots VS Romaine Lettuce

Weight per 500 calories

• Cooked Frozen Carrots: 1351g
• Romaine Lettuce: 2941g

Cooked Frozen Carrots have 2.2 times more energy per 100g than Romaine Lettuce. It has low energy density when compared to other foods. Raw Cos Or Romaine Lettuce having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Frozen Carrots or Romaine Lettuce?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Romaine Lettuce	24%	13%	63%

Macro Nutrients

	Cooked Frozen Carrots	Romaine Lettuce	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.47% 9.2g	9.1% 8.82g	97g per day for Men 19-50 years
Saturated Fat	5.07% 1.62g	3.6% 1.15g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	208% 3.32g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	8.13% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.4% 104g	74.4% 97g	130g per day for Men 19-50 years
Sugars	76% 55g	48.3% 35g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	5.2% 3.8g	32.5% 23.5g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 4.86g	% 11.5g	g per day for Men 19-50 years
Sucrose	% 46.5g	% 0g	g per day for Men 19-50 years
Fiber	117% 44.6g	163% 61.8g	38g per day for Men 19-50 years
Protein	14% 7.84g	64.6% 36g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Romaine Lettuce	Recommended Dietary Allowance
Vitamin A	1270% 11432μg	1425% 12824μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.8% 0.41mg	176% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	152% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.62mg	57.5% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	83.5% 4.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	167% 2.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37% 149μg	1000% 4000μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	34.5% 31mg	131% 118mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	91% 13.6mg	25.5% 3.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	153% 184μg	2512% 3015μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Romaine Lettuce	Recommended Dietary Allowance
Calcium	47.3% 473mg	97% 971mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	157% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	89.5% 7.16mg	357% 28.5mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	98% 412mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	198% 4.56mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	60% 419mg	126% 882mg	700mg per day for Men 19-50 years
Potassium	76.3% 2595mg	214% 7265mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.1μg	21.4% 11.8μg	55μg per day for Men 19-50 years
Sodium	53% 797mg	15.7% 235mg	1500mg per day for Men 19-50 years
Zinc	43% 4.73mg	61.5% 6.76mg	11mg per day for Men 19-50 years
Water	33% 1221g	75.2% 2783g	3700g per day for Men 19-50 years

Cooked Frozen Carrots VS Romaine Lettuce Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Frozen Carrots or Romaine Lettuce?

Lets compare vitamin content per 500 calories of Cooked Frozen Carrots vs Romaine Lettuce:

• 500 calories of Cooked Frozen Carrots have 3.6 times more Vitamin E than Romaine Lettuce.
• While 500 kcal of Raw Cos Or Romaine Lettuce contain 5.2 times more Vitamin B1, 3.9 times more Vitamin B2, 1.6 times more Vitamin B3, 1.8 times more Vitamin B5, 1.9 times more Vitamin B6, 26.9 times more Vitamin B9, 3.8 times more Vitamin C and 16.4 times more Vitamin K than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Romaine Lettuce provide similar amounts of Vitamin A per 500 calories.
• Both Boiled and Drained Frozen Carrots as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Frozen Carrots vs Romaine Lettuce:

• 500 calories of Cooked Frozen Carrots have 3.4 times more Sodium than Romaine Lettuce.
• While 500 kcal of Raw Cos Or Romaine Lettuce contain 2.1 times more Calcium, 1.3 times more Copper, 4 times more Iron, 2.8 times more Magnesium, 2 times more Manganese, 2.1 times more Phosphorus, 2.8 times more Potassium, 1.5 times more Selenium, 1.4 times more Zinc and 2.3 times more Water than Boiled and Drained Frozen Carrots.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Carrots have 2.8 times more Omega 6 and 1.6 times more Sugars than Romaine Lettuce.
• While 500 kcal of Raw Cos Or Romaine Lettuce contain 5.6 times more Omega 3, 6.2 times more Fructose, 1.4 times more Fiber and 4.6 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Romaine Lettuce offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Romaine Lettuce provide inadequate amounts of Omega 6